Do you want to start a “new life” and come to the gym for the first time or after a long break? Here’s how to get back to working out and what to do at the gym in the first weeks of classes.
Set a Clear Goal
First, it’s worth defining what you’re going to work out for. Of course, setting an appropriate goal is not as easy as gambling at Play Amo live casino, but you can still understand it after writing a list of things you want to achieve. Regular workouts are good for your physical and mental health, but without a clear goal, there’s a chance you might stop working out or not perform at 100%. The goal should be easy to measure: for example, you want to strengthen muscles and ligaments to run your first 10 kilometers in the summer, to ride a bike for 50 or 100 kilometers, to learn to do certain tricks on a snowboard (for this too, you will need strong muscles).
Sports benchmarks will not only motivate you to work out, but also help you decide on the frequency and intensity of loads, and your coach – to choose the optimal training system and build a training program.
Dose the Load
Even if you are utterly motivated, in the first 2-3 weeks limit yourself to short workouts (up to 1 hour) no more than 1-2 times a week. Your muscles must have time to fully recover from the load, so that you can work out effectively and not get injured. In addition, seriously reduce (by about 50%) the weight of the equipment you will use.
If you feel you’re ready for a heavier workout, increase the length of your morning exercise routine at first, walk more often, and add a daily long walk.
Spend More Time Warming up
A long warm-up of at least 15 minutes will help warm up muscles, ligaments and joints, prepare them for basic exercises and avoid injuries. A good warm-up is already part of the workout with a moderate level of intensity at a heart rate of about 100 beats per minute. Start each workout with a stretch, classic joint mobility exercises and a short cardio session of walking on a treadmill or elliptical machine.
Try Something New
Getting back into exercise is the best time to rethink your usual approach to exercise and add in something you’ve never done before. Learning new moves will help take your mind off your routine and increase your motivation. For example, if you’re used to strength training, add a group workout or Pilates in the first couple of weeks. Consider rowing and elliptical machines, but be careful with barbells and dumbbells – use only light weights, be sure to ask your trainer what exercises are suitable for achieving your goal, and clarify the correct technique for performing the movements.
Exercise All Muscle Groups
The first exercises after a long break should include exercises for all muscle groups – it’s necessary to activate the whole body without the obvious focus on a particular muscle. Choose basic exercises, such as pull-ups, squats, lunges, twists – they involve several muscle groups at once. Perform 1-2 sets of 8-10 repetitions each.